But not all food has the same benefits. Some foods have a greater positive impact on the appearance and feeling of your skin.

1. Good Fats

What do salmon, walnuts, flaxseed and olive oil have in common? They contain high levels of essential fatty acids — like omega-3 and omega-6 — that facilitate cell flexibility. With healthy fats, cell membranes are able to keep moisture in and prevent inflammation, ultimately preventing wrinkles.

When purchasing cooking oils, it’s important to understand the difference between commercially pressed oils and cold-pressed ones. Commercially pressed oils are heated at high temperatures and lose most of their nutrients while cold-pressed oils are made when seeds are crushed and oil is released, preserving most of the minerals and vitamins.

2. Leafy Greens

Leafy greens, like kale, spinach, swiss chard and collards, also help the skin look fresh and healthy. They’re densely concentrated with healthy vitamins, minerals and phytonutrients that are good for all parts of the body.

But when it comes to skin, the lutein in leafy greens helps prevent wrinkles, and the water content keeps skin hydrated and healthy.

3. Natural Sweetness

Refined sugar is toxic if your daily intake is too high, and that can wreak havoc on your skin. If you consume a lot of sugar, you’re more likely to develop skin issues like acne and puffiness. This happens because the body breaks the sugar down into glucose, increasing insulin levels which causes inflammation.

Instead of white or brown sugar, sweeten dishes and beverages with a healthier alternative. Honey and fruit are the best choices, but there are plenty of other natural sugar alternatives you can try.

4. The Right Animal Protein

Replacing pork, chicken or beef with fish is a smart move if you’re not happy with your skin. Meat is highly acidic and damages the blood vessels. A serving of fish, on the other hand, can reduce inflammation.

Fish can be a good source of selenium, which can prevent skin cancer, age spots and sun damage. It’s also full of fatty acids like omega-3s, which we already know can fight against wrinkles

5. Proper Hydration

Tempting as soft or sports drinks are, they damage teeth and skin, given their high concentration of sugar and unhealthy acids. Swap those drinks for something that will help your skin, like water or tea sweetened with honey.

Green tea especially is a good choice. The dry green tea leaves contain polyphenols, which preserve the elasticity of the epidermis while also pumping the skin with antioxidants that keep the collagen levels high and skin looking youthful.

Joan Lunden’s in-house research and writing team works with Joan to create content that complements her focuses and the interests of her fans. The team is dedicated to creating a thriving community through content and conversations, and hopes their work, like Joan’s, can make a difference in the lives of her readers everywhere.